Banana vs. Grapefruit

Nutrition comparison of Banana and Grapefruit


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of banana versus grapefruit (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in banana and grapefruit:

  • Banana has more riboflavin, niacin and Vitamin B6.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Grapefruit has 53% less calories than banana.
  • Grapefruit has 53% less carbohydrates than banana.
  • Grapefruit has more beta-carotene and lycopene than banana, however, banana contains more alpha-carotene and lutein + zeaxanthin than grapefruit.
  • Grapefruit is an excellent source of Vitamin C.
Detailed nutritional comparison of banana and grapefruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Banana (Bananas, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Grapefruit src

Calories and Carbs

calories

Grapefruit has 53% less calories than banana - banana has 89 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, banana is similar to grapefruit for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Grapefruit
Protein 5% 7%
Carbohydrates 93% 91%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Grapefruit has 53% less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Banana is a great source of dietary fiber and it has 63% more dietary fiber than grapefruit - banana has 2.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Grapefruit has 44% less sugar than banana - banana has 12.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.



Protein

protein

Banana and grapefruit contain similar amounts of protein - banana has 1.1g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

Both banana and grapefruit are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.

Vitamins

Vitamin C

Grapefruit is an excellent source of Vitamin C and it has 259% more Vitamin C than banana - banana has 8.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 18 times more Vitamin A than banana - banana has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Banana and grapefruit contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Banana and grapefruit contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

Banana has more riboflavin, niacin and Vitamin B6. Both banana and grapefruit contain significant amounts of thiamin, pantothenic acid and folate.

Banana Grapefruit
Thiamin 0.031 MG 0.043 MG
Riboflavin 0.073 MG 0.031 MG
Niacin 0.665 MG 0.204 MG
Pantothenic acid 0.334 MG 0.262 MG
Vitamin B6 0.367 MG 0.053 MG
Folate 20 UG 13 UG

Minerals

calcium

Grapefruit has 340% more calcium than banana - banana has 5mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Banana and grapefruit contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Banana is an excellent source of potassium and it has 165% more potassium than grapefruit - banana has 358mg of potassium per 100 grams and grapefruit has 135mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both banana and grapefruit contain small amounts of kaempferol and myricetin.

Banana Grapefruit
kaempferol 0.11 mg 0.01 mg
myricetin 0.01 mg 0.01 mg
Quercetin 0.06 mg 0.33 mg
luteolin ~ 0.6 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, grapefruit has more beta-carotene and lycopene than banana per 100 grams, however, banana contains more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams.

Banana Grapefruit
beta-carotene 26 UG 686 UG
alpha-carotene 25 UG 3 UG
lutein + zeaxanthin 22 UG 5 UG
lycopene ~ 1419 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than grapefruit per 100 grams.

Banana Grapefruit
alpha linoleic acid 0.027 G 0.008 G
Total 0.027 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both banana and grapefruit contain small amounts of linoleic acid.

Banana Grapefruit
linoleic acid 0.046 G 0.029 G
Total 0.046 G 0.029 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Banana (Bananas, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

Banana g

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G Water G
G Starch G
G Alcohol G